Today we honor Murph and all of the men and women who sacrificed everything for our country. 2 Heats 9:15 and 10:30 Please arrive early to warm up as we will start the heats on time. Stay after for a BBQ!
WOD: Murph 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run *Partition the pull ups, push ups and squats as needed* *Wear a vest if you have one*
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.